Is This Food Causing Your IBS Flare-Ups?

Maybe it’s happened to you…

You’re feeling fine, and then all of a sudden, your stomach cramps up, and you’re running for the bathroom—again.

For those dealing with irritable bowel syndrome (IBS), these sudden, uncomfortable symptoms can make everyday life a constant guessing game.

IBS is tricky to diagnose because the symptoms—abdominal pain, bloating, diarrhea, constipation—are all over the place.

It’s frustrating, to say the least. But here’s the thing—IBS is real, and for millions of people, it’s an endless battle to figure out what triggers these symptoms.

But, what if there’s an easier way to manage IBS? New research is showing that you may not have to follow the complicated dietary guidelines doctors often recommend.

Instead, you might just need to cut out one big offender…

A recent study from Lund University in Sweden revealed something fascinating: cutting out sugar and starch can be just as effective for treating IBS symptoms as the FODMAP diet—a diet that’s often prescribed to IBS patients but can be quite restrictive and hard to follow.

Researchers wanted to see if lowering the intake of sugar and starch could improve IBS symptoms. They also wanted to compare this simpler approach to the more complex FODMAP diet, which excludes several types of carbohydrates, including gluten and lactose.

The study took 155 people diagnosed with IBS and split them into two groups. One group followed the starch and sucrose-reduced diet (SSRD), which basically cut out sugars and highly processed foods. The other group followed the Low FODMAP diet, which is more structured and harder to stick to.

Here’s the kicker—after just four weeks, 75-80% of participants in both groups reported improved IBS symptoms.

But what’s more, those following the sugar and starch-reduced diet saw even better results than expected. They experienced not only fewer IBS symptoms but also greater weight loss and reduced sugar cravings.

According to Bodil Ohlsson, the lead researcher, “We wouldn’t really even call SSRD a diet. It’s how everyone should eat, not just those with IBS. And unlike Low FODMAP, SSRD is easy to understand and easier to follow.”

In other words, cutting out sugar and starches is more manageable, and you can enjoy a little indulgence now and then without sabotaging your digestive health.

If you’re dealing with IBS, you’ve likely been through the ringer trying to figure out what works for you. But instead of getting bogged down by long lists of forbidden foods, this study suggests it could be as simple as reducing sugar and starch.

Not only can this help ease your IBS symptoms, but it may also help with weight loss and those annoying sugar cravings. Plus, unlike more restrictive diets, SSRD offers more flexibility, allowing you to maintain your social life and enjoy meals without constantly worrying about flare-ups.

By making small, gradual changes, like cutting back on sweets and processed foods, you could start feeling relief without having to overhaul your entire diet.

Why sugar and starches? Well, researchers believe that people with IBS might have a genetic variation that makes it harder to digest these foods.

By reducing these in your diet, you’re giving your digestive system a break, which can lead to fewer symptoms and a happier gut.

Besides following a reduced sugar and starch diet, here are two other natural ways to help manage your IBS:

• Peppermint oil: Known for its ability to calm the muscles in your digestive tract, peppermint oil can reduce bloating and gas, which are common in IBS.
• Probiotics: A daily dose of probiotics can help balance the bacteria in your gut, supporting digestion and reducing the severity of IBS symptoms.

No matter what approach you take, it’s always a good idea to talk to your doctor before making major changes to your diet or lifestyle. IBS is a complex condition, but with the right strategies, you can find relief without resorting to extreme measures.

Here’s to indulging just enough to keep your gut happy,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Click here to learn about a Native American “tree bark” that cools IBS.

Sources:

Cutting out sugar and starch is as effective for IBS as current recommendations. (2024). ScienceDaily. https://www.sciencedaily.com/releases/2024/09/240917130329.htm